Static Stretching Routine

Static Stretching

Stretching is beneficial, but only if it's performed at the appropriate time. If you lift weights regularly you will experience stiffness and could feel rather uncomfortable, making stretching a necessity. Flexibility is also necessary to keep joints healthy, and we are all aware of what heavy weight lifting can do to your joints over time. Stretching also plays a key role in recovery, aiding that process, while foam rolling is just as effective.


I use dynamic stretching, movement with stretch,  routinely before I begin a workout. I also use static stretching, stationary position with stretch, immediately following exercise. It's a vital part of my recovery methods.

Dynamic stretching has been proven to increase flexibility in sports, while static stretching merely improves flexibility in those very stationary positions you're performing.

It's crucial to perform static stretching after the workout, as it can actually cause injury if performed before the muscles are properly activated and warmed up. Static stretching temporarily weakens your muscles and tendons, so save it for later as a post-workout routine.

Click each link for picture and description of exercise. Perform these static stretches for 20-30 seconds for each area, after your workout:

• One Handed Hang Stretch
• Calf Stretch on Wall
• Standing Hip Stretch
• Standing Quad Stretch
• Piriformis Stretch
• Neck Stretches
• Lower Back Stretch
• The Towel Stretch
• Hamstring Stretch
• Single Knee to Chest Stretch

And remember, if you have any type of injury; a strain, a partially torn muscle or anything similar, it's extremely vital that you attempt to heal that injury by resting, icing and heating. Avoid stretching or massaging the injured area at all costs. Stretching injuries generally causes more harm than good.

Listen to your body!

@FitnessOracle